U need to reduce 30 KGS that too fat not muscle .I can help with 4-5 KGS in month diet play 80% and exercise play 20% role .

Hi welcome - Your BMI is 33.44 ,so you are obese stage -1 Go for 12ookcal/day diet. 6am - wwater 2 drops lemon, after 20 mins methi water. 7am - cream craker biscuits. , gree, tea 8 am - Oat plain , 50gm curd, 3 tsf chana 10 am .green tea 12 noon - Lunch - 2 pcs Phulka, dal , plain paner 50gm , 9fish in case non veg), raw mango pickle/ amla.2 types small 50gm mix veg.green salad. 3 pm - 2 fruits except banana, dry fruits, jackfruits ,all sweets, high calroei 6am - low meal like pufferd rice/dalia/2 pcs idly then green tea 9.30pm/- 2 pcs chapati,dal, 2 trypes mix veg, tarka/ green salad

Hello there...I can understand your concern. Ideal weight for your height is around 70kgs. Try to get your blood sugars and thyroid test done once. First and foremost you must understand losing your weight is a very gradual process. You should have strong determination and patience if you want to lose weight. And it cannot happen suddenly. Losing too much suddenly is also not good for health. You have to follow a strict diet and exercise schedule. Regarding diet - have small multiple meals instead of 3 big meals, eat food rich in proteins and fibres like egg white boiled chicken vegetables fruits pulses, avoid carbohydrate rich foods like rice curds oily foods sweets ghee and other junk food. Regarding exercises - start slowly with brisk walking, then change over to jogging, running and other abdominal exercises. Never over strain yourself. And always keep yourself well hydrated and enjoy whatever you do. Also consult a dietician at any hospital who will be able to give you a proper chart regarding the same